Tag

Gymnastics

LIFT: Thruster – 3 RM WOD: Teams of 3 3000m Row 200 T2B 300 Push ups 400 Wall ball @ 20/14

LIFT: Front squat – 3 RM WOD: AMRAP in 5 5 pull ups 5 push press @ 95/65 REST 2 min 1000m Row for time

Skill: 500m Row WOD: Tabata these…. K2E KB Swing @ 24/16kg plank Ball slams @ 20/15

LIFT: Snatch – 1 RM WOD: 5 RFT 5 Burpees over bar 7 Front squats @ 95/65 9 C2B Pull ups

LIFT: Front Squat – 5 RM WOD: 3 Rounds for Time 10 T2B 20 Wall Ball @ 20/14 30 Double unders

SKILL: 100m Row for time WOD: AMRAP in 14 14 Thrusters @ 95/65 14 pull ups 14 Lunges

LIFT: Bench Press – 3 RM WOD: AMRAP in 12 1 Rope climb 5 Ground to Overhead @ 155/105 10 Ring dips

SKILL: 3 x 100m Row Sprints WOD: 3 RFT 12 Deadlift @ 185/135 6 Box Jump @ 24/20″ 3 Burpee pull ups

LIFT: Deadlift 3 RM WOD: 5 RFT 5 L-sit pull ups 20 sit ups 5 Ring push ups

SKILL: 500m Row for time WOD: AMRAP in 10 5 Burpees 10 T2B 15 Goblet squats @ 24/16kg